FCF #167

  • WARM-UP
  • 
1) Tabata Jump Rope Drill Set #1- 8 intervals.

  • 1/2 Singles

  • 3/4 Alternating
  • 5/6 Double Unders
  • 7/8 Double or Triple Unders
  • 2) 2 Rounds

  • 15 Arm Circles per side
  • 
15 Pipe Pull Aparts

  • 10 Pass Through with Pipe
  • 
10 Second Hollow Hang
  • 
10 Second Arch Hang
  • SKILL/PRACTICE

  • 1) Hang Power Clean Progression 

  • *Perform 3-5 reps of each progression and 10 reps of the full movement
  • 2) Pull-Up Scaling if need be
  • TRANSITION AND BUILD UP

  • Build up in load for the Hang Power Clean doing 5 sets of 3 reps increasing in load and set-up pull-up area for scaling as needed.
  • Met-Con (CAP 15)
  • 100 Double Unders
  • 
immediately into:

  • 15-12-9-6-3

  • Hang Power Clean (155/105)

  • Chest to Bar Pull-ups

  • upon completion of the final pull-up

  • 100 Double Unders
  • SCALING OPTIONS

  • 1) Double Unders

  • If you are not proficient at double unders practice for 2 minutes each time 100 double unders is rx'd
  • 2) Hang Power Cleans

  • The first 15 reps should be challenging but achievable in 1 set. Scale load accordingly to achieve this.
  • 3) Chest to Bar Pull-ups
  • 
If the athlete can perform no more than 10-15 reps unbroken scale to 10-8-6-4-2

  • If the athlete can perform no more than 5-10 reps unbroken scale to 7-6-5-4-3
  • 
If the ahtlete cannot perform a chest to bar pull-up scale to a jumping chest to bar pull-up
  • Extra Work

  • 50-100 Abmat Sit-ups

  • Forearm stretch, 2 minutes